02.07 Key Points- Star Tilt — Transcript

02.07 Key Points- Star Tilt — Transcript (English)

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Transcript

Welcome to another Key Points lesson.

In this lesson, we’re going to look at a form which is called Star Tilt.

And also at the end of this lesson, there are going to be a quiz, which will help you to make sure that you understand the concepts of macro and micro movements and movement patterns following the two theoretical lessons that you just finished.

So let’s take a look at the Star Tilt.

We begin in the basic stance.

And from there, we bring the feet wider than hip width apart.

The exact distance may be different depending on your height and proportions.

So for some people, the feet will be closer to each other.

They shouldn’t be too wide because you want the position to be stable.

And if there is any pain or impingement in the hips, then you need to bring the feet closer to each other so that you don’t feel anything in your hips when you’re doing this.

Then when the feet are in this position, we also make sure that the outside edges of the feet are still parallel.

And what Patrick is doing here is that he begins to traction the legs away from each other or grip the legs away from each other.

What it does is that it activates the muscles around the hip.

And as he continues to do this tractioning movement, he also draws the shoulders down and spreads the fingers.

Very important point here is that these movements are not done one after another, but they’re done simultaneously.

So he grips the feet away and as he continues to grip the feet away, he draws the shoulders down, doing two movements at the same time.

So as he pulls the legs away and draws the shoulders down and spreads the fingers, he begins to lift arms to the shoulder height.

And here the arms should be shoulder height, forming one straight line.

Arm, shoulder, shoulder, arm, straight line.

He keeps spreading the fingers, drawing the shoulder down.

You can see here that his ribcage and the pelvis are stacked, and the neck is in line with the rest of the spine.

And you can also see that his toes are moving a little bit so his feet remain active.

He pulls them away and also he grips and sometimes lifts so the foot is active.

And then he’s going to show you what we don’t want to see here, which is flaring the chest.

He exaggerates a little bit but there’s sometimes a tendency that the chest will flare out.

There will be a back arch in this position and the weight may shift to the toes.

We want to avoid that.

So here Patrick shows how he returns the rib cage back.

So you get the stacked position rib cage lower back pelvis.

So he continues to pull the legs away, draw the shoulders down, spread the fingers.

And now watch his feet.

He’s going to move his feet.

The foot, which is closer to us, is his right foot.

So he’s going to turn his right foot forward, and then the back heel will turn 45 degrees back.

Watch his feet.

See, as he does these movements with his feet, his pelvis turns diagonally forward and now we’re going to look at it from the other angle.

You can see that although the legs are now positioned asymmetrically in relation to the pelvis, the shoulders and the pelvis, they are looking in the same direction, and the arms are with the shoulder and the hips.

So in this position, he continues to draw the shoulders down, spread the fingers and pull the legs away.

And from there, we’re going to tilt.

We will tilt from the hip.

So we want to maintain the upper body’s one chunk, shoulder and pelvis.

And see, Patrick begins to tilt.

Rib cage and pelvis, one chunk.

The arm line stays as is.

He shows this movement a few times.

He keeps spreading the fingers, he keeps drawing the shoulders down, he keeps pulling away as he’s doing the Star Tilt.

You can see some micro movements.

His neck stays in line with the rest of the spine.

You can see that even though he’s tilted, the good posture, the position where the head is just above the shoulders, the spine is straight, it’s all there.

The entire body is active.

And then he comes out, the whole body is still active and then he just returns the feet back to pointing forward and that’s the end of the form and you may slowly lower your arms down from here.

So in the next lesson you are going to follow the cues and perform this form.

But before you do that please complete a quiz where you will be asked to categorize various cues according to whether they are macro movements, micro movements or movement patterns.

And you need to answer all the questions correctly to proceed to the next lesson, but you can repeat the quiz multiple times if you don’t get it from the first attempt.

And this quiz should help you to really clarify these very important concepts, this distinction between macro and micro movements and movement patterns.

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• Transcribed by: Auto-import
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• Date: 2026-02-03